Workout Date:





Pikachu, O'Douls and Rocky Top

The Thang:

Conditions: Back to 40s – Mother Nature is off her meds. again, but at least no rain.

Tuesdays…a day that YHC/QIC looks forward to because I have the privilege of working with #HIM of Catapult (CP) who despite being banged up or who need to workout smart continually beat the #fartsack committing themselves to getting better! During one of his many governmental meetings, YHC planned out his #weinke for this morning going with an eclectic theme of martial arts with a sprinkling of manageable HIIT. 3 Pax rolled in – the usual suspects O’Douls and Pikachu…and a recognizable 1990s vintage Toytota Tacoma with orange “T” in the rear windshield transporting Rocky Top. QIC presented his weapons bag complete with trainer knives and sticks at COT/SF, Pax looking bewildered, YHC turned on his tunes and today’s session of CP began…

Welcome to F3, disclaimer and abbreviated mission statement.

Warm Up:
IC 15 – 20 reps. of SSHs, TTT, Imperial Walkers and LBAC forwards & back.

SEGMENT 1: Explained that we’d be learning basic 5 slashes with the Escrima stick that once learned would become our main source of cardio, balance-coordination and light strength training for today. QIC would work in with each Pax to clean up technique, demonstrate same 5 slashes with the Kali trainer knife and explain the functionality of each weapon. All were quick learners; much quicker than when YHC was a student!

SEGMENT 2: The Pax would execute the slashes individually and then with partners for 1 to 2 minute bursts. However, QIC would stop the training intermittently and have the Pax do a Tabata set of an exercise of their choice. The Pax were initially unaware of a Tabata set, but after the 6th awful set (8 sets of 20 seconds of exercise followed by 10 seconds of rest), they all agreed that this was 4 minutes of hell. Pax did 2 Tabata sets.

QIC wrapped up with further demonstration and explanation of the training tools. We also did a quick set of stretching.


Count-O-Rama 4
Praise report/Prayer requests: Spoken and unspoken.
BOM by Pikachu.

Announcements: Check out F3 Grandstand regional website, Slack messages and Twitter posts for daily updates and information.  Of course “us” – New IR/FNG/out of shape friendly workout/AO “The Catapult” at BS on Tuesdays and Thursdays. Lots of 2nd F (GZ Dragon Boat Race; lunches; and HHs and 3rd F (Q-Source (and #PitStop) opportunities.

NMMS: Great job today! Thanks for indulging me in learning some basic Arnis (Filipino martial arts) with the Escrima stick/Kali knife and their applicability! Be sure to google Sayoc Kali for videos on the knife and Sinwale for videos on using 2 sticks – cool and brutal. This won’t be my normal #weinke as there is way too much to cover, but it’s good to be diverse with something creative sneaking in a little exercise in the process! Honor to Q!



Arnis, also known as Kali or Eskrima, is the national sport and martial art of the Philippines. The three are roughly interchangeable umbrella terms for the traditional martial arts of the Philippines (“Filipino Martial Arts“, or FMA) that emphasize weapon-based fighting with sticks, knives, bladed weapons, and various improvised weapons as well as “open hand” or techniques without weapons.

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